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Nuts are a very important part of a healthy diet! Nuts contain nutrients such as protein, fiber, vitamins and minerals, antioxidants and healthy mono and polyunsaturated fats. Walnuts contain Omega 3 such as mono and polyunsaturated. Besides walnut or walnut contains Omega 3 (essential fatty acid).

 This combination of nutrients give us several benefits:
-Nuts keep us satisfied for a long time helping to control hunger and might benefit with weight management
-Nuts provide fats that protect the heart
-Nuts Improve Cholesterol
-The Fiber content in nuts helps us maintain a healthy digestive system
-Nuts protect against free radicals with antioxidants
-Nuts help to maintain healthy levels of blood sugar

You can use nuts in:
-Vegetables
-Milk (almond, cashew, etc)
-Vegan cheese
-Desserts
-Snacks
-Savory stews
-Salads
-Creams or nut butters (to spread on sandwiches)
-Pestos

Because of its high calorie content, it is recommended to consume one to two servings of nuts a day only. One serving equals 2 tablespoons of nut butter or 1/4 cup of any nut. But don’t panic, just because they contain lots of calories does not mean that we should not eat them, but rather be consumed in moderation!

Katya Galbis, LD

Katya Galbis, LD

Licensed Dietitian at Veggisima
Katya is a licensed dietitian in the state of Florida, where she currently resides. She is an international member of the Academy of Nutrition and Dietetics and very active with the Orlando Dietetic Association. She loves to share recipes, experiences, lifestyle tips, and nutrition information at veggisima.com.
Katya Galbis, LD

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